Covid Operational Plan

As a community of athletes we are navigating a season of life that is challenging and rapidly evolving. We know that the coronavirus has been scary and stressful for everyone. At CrossFit Amundson the safety of our athletes is our top priority. We are taking all the precautions we can to ensure our facility and classes are safe. Our goal is to go above and beyond the safety recommendations provided by our State and Federal officials. We also believe there has never been a more important time for health in your mind, body and spirit. For those reasons we want to get back to working out as soon as we can. 

Click Here to Read Our COVID OPERATIONAL PLAN

Covid Operational Plan

At CrossFit Amundson the safety of our athletes is our top priority. We are taking all the precautions we can to ensure our facility and classes are safe. Our goal is to go above and beyond the safety recommendations provided by our State and Federal officials. 

Click Here to Read Our COVID OPERATIONAL PLAN
17 APRIL 2021

17 APRIL 2021

SATURDAY & SUNDAY 210417 We hope you can join us for our FREE Saturday Community Workout at 10:00AM. All levels are welcome! ______________

Saturday

17 APRIL 2021

We hope you can join us for our FREE Saturday Community Workout at 10:00AM. All levels are welcome!

16 APRIL 2021

16 APRIL 2021

FRIDAY 210416 On a 20:00 clock (10 rounds each station) Odd Minutes = Hang Squat Clean, 3 repetitions (135lb. / 85lb.) Even Minutes = Toes to Bar, 12 repetitions Note: Today's session will tax the midline in an awesome way! The Briggs Family Farewell Workout!...

16 APRIL 2021

On a 20:00 clock (10 rounds each station)
Odd Minutes = Hang Squat Clean, 3 repetitions (135lb. / 85lb.)
Even Minutes = Toes to Bar, 12 repetitions

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15 APRIL 2021

15 APRIL 2021

THURSDAY 210415 As Many Rounds and Repetitions As Possible in 3:00 of, Double Under, 30 repetitions Dumbbell Thruster, 10 repetitions (35lb. / 25lb.) Rest up to 3:00 (big class size) and perform 3 rounds Rest as needed then, On a 5:00 clock, Minute One = 2 Strict...

15 APRIL 2021

As Many Rounds and Repetitions As Possible in 3:00 of,
Double Under, 30 repetitions
Dumbbell Thruster, 10 repetitions (35lb. / 25lb.)

Rest up to 3:00 (big class size) and perform 3 rounds

Rest as needed then,

On a 5:00 clock,
Minute One = 2 Strict Pull-ups
Minute Two = 4 Strict Pull-ups
Minute Three = 6 Strict Pull-ups
Minute Four = 8 Strict Pull-ups
Minute Five = 10 Strict Pull-ups

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14 APRIL 2021

14 APRIL 2021

WEDNESDAY 210414 Concept2 Row, 500 meters (sprint!) Rest as needed then, Front Squat, 5 Rep Max (from the rack) Rest as needed then, Concept2 Row, 300 meters (sprint!) Rest as needed then, Front Squat, 3 Rep Max (from the rack) Rest as needed then, Concept2 Row, 100...

14 APRIL 2021

Concept2 Row, 500 meters (sprint!)
Rest as needed then,
Front Squat, 5 Rep Max (from the rack)
Rest as needed then,
Concept2 Row, 300 meters (sprint!)
Rest as needed then,
Front Squat, 3 Rep Max (from the rack)
Rest as needed then,
Concept2 Row, 100 meters (sprint!)
Rest as needed then,
Front Squat, 1 Rep Max (from the rack)

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13 APRIL 2021

On a 5:00 clock,

Ground to Overhead, 15 repetitions (75lb. 55lb.)

Concept2 Row, 15 calories (12 women)

Burpee, 15 repetitions

Toes to Bar, 15 repetitions

Box Jump, 15 repetitions (20 inches)

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13 APRIL 2021

13 APRIL 2021

TUESDAY 210413 On a 5:00 clock, Ground to Overhead, 15 repetitions (75lb. 55lb.) Concept2 Row, 15 calories (12 women) Burpee, 15 repetitions Toes to Bar, 15 repetitions Box Jump, 15 repetitions (20 inches) Note: Rest up to 2:00 and perform 3 total rounds. You have...

12 APRIL 2021

12 APRIL 2021

MONDAY 210412 Evolution A: Run 400 meters Shoulder to Overhead, 9 repetitions (95lb. / 65lb.) Hang Power Clean, 15 repetitions Deadlift, 21 repetitions Rest as needed then, Evolution B: Run 400 meters Shoulder to Overhead, 9 repetitions (115b. / 75lb.) Hang Power...

12 APRIL 2021

Evolution A:
Run 400 meters
Shoulder to Overhead, 9 repetitions (95lb. / 65lb.)
Hang Power Clean, 15 repetitions
Deadlift, 21 repetitions

Rest as needed then,

Evolution B:
Run 400 meters
Shoulder to Overhead, 9 repetitions (115b. / 75lb.)
Hang Power Clean, 15 repetitions
Deadlift, 21 repetitions

Rest as needed then,

Evolution C:
Run 400 meters
Shoulder to Overhead, 9 repetitions (135lb. / 85lb.)
Hang Power Clean, 15 repetitions
Deadlift, 21 repetitions

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